If you had not gotten that message before, here it is again. Today we are looking at the diseases that these two food groups can help prevent.
Coronary Heart Disease is the major cause of death in the United States, and is the most common and most serious form of cardiovascular disease. Current evidence suggests a strong protective role for fruits and vegetables. When you eat these two food groups in your menu plan, you can count on reducing heart disease by 20-40 percent.
Cancer is the second leading cause of death with 1.3 million new cases each year. A diet rich in fruits and vegetables combined with regular exercise can reduce cancer incidences by 30-40 percent.
Stroke is the third leading cause of death and kills about 160,000 Americans each year. Fruits and vegetables help control high blood pressure and reduce the risk of blood clotting in the heart and in the brain.
High Blood Pressure
High blood pressure is one of our nation’s most common health problems. One-quarter of the United States adults suffer from high blood pressure. It has been shown that 5 to 9 servings of fruits and vegetables can reduce an individual’s blood pressure.
(Watch the way you prepare these two food groups — cut the sodium and the fat.)
Fruits and vegetables may help keep the blood sugar down and control diabetes. There appears to be a link between diabetes and the body's use of fiber and cholesterol. Fruits and vegetables are loaded with fiber and very little cholesterol.
Other diseases that can be prevented or at least controlled by eating fruit and vegetables are Diverticulitis, Chronic Pulmonary Disease and even Osteoporosis.
Everyone needs to plan more of these two food groups in their menu plan.
The closer to the way it appears in nature, the better the food is for you.
Here is one of my favorite recipes:
Tomato (Basil) Cole Slaw
1 8-ounce bag of pre-cut Cole slaw mix (1/2 fresh head of cabbage and 3 shredded carrots)
1 10-ounce can of crushed tomato seasoned with basil (using fresh tomatoes, crush at least 3 medium. If you are using fresh tomatoes, be sure to add basil.)
1 chicken flavor bouillon cube
1 dash of garlic powder
Heat the crushed tomato mixture in a large skillet. Drop the bouillon cube into the tomato liquid. Add Cabbage mixture and stir. Add dash of garlic. Heat until tomato mixture begins to bubble. This dish can be served hot or cold as a wonder Tomato Cole Slaw.
(Zero Cholesterol and about 35 calories per cup of the tomato/cabbage dish)